Comparing Nutrients in 100 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 100 calories

Almonds

17.3g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

27.6g

Almonds have 1.6 times more energy per 100g than Enriched Bleached 13% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Enriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

100 kcal ▼

Macro Nutrients

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

8.9%8.62g

Fat

0.39%0.38g

8.62 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

2.05%0.66g

Saturated Fat

0.16%0.052g

0.66 gvs0.052 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

0.032%0.001g

Omega 3

0.29%0.005g

0.001 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

12.5%2.13g

Omega 6

1.1%0.18g

2.13 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

2.86%3.72g

Carbohydrate

15.3%20g

3.72 gvs20 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

1.04%0.75g

Sugars

0.42%0.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.75 gvs0.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.026%0.019g

Fructose

0.011%0.008g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.019 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.029g

Glucose

%0.008g

0.029 gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%0.68g

Sucrose

%0.044g

0.68 gvs0.044 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

5.7%2.16g

Fiber

1.74%0.66g

2.16 gvs0.66 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

6.52%3.65g

Protein

6.45%3.6g

3.65 gvs3.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

2.95%0.035mg

Vitamin B1

17%0.2mg

Thiamine

0.035 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

15%0.2mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.2 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

3.9%0.62mg

Vitamin B3

10.3%1.64mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.63%0.081mg

Vitamin B5

2.13%0.11mg

Pantothenic acid

0.081 mgvs0.11 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.82%0.024mg

Vitamin B6

0.96%0.012mg

Pyridoxine

0.024 mgvs0.012 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

1.9%7.6μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

7.6 μgvs47 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

29.5%4.43mg

Vitamin E

0.092%0.014mg

Tocopherols and Tocotrienols

4.43 mgvs0.014 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

0.069%0.083μg

Phytomenadione or phylloquinone

0 μgvs0.083 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

4.65%46.5mg

Calcium

0.66%6.63mg

46.5 mgvs6.63 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

19.8%0.18mg

Copper

5.74%0.052mg

0.18 mgvs0.052 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

8%0.64mg

Iron

17.5%1.4mg

0.64 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

11%46.6mg

Magnesium

2.3%9.67mg

46.6 mgvs9.67 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

16.4%0.38mg

Manganese

7.5%0.17mg

0.38 mgvs0.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

17.4%7.82μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

7.82 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

12%83mg

Phosphorus

4.7%33mg

83 mgvs33 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

3.72%127mg

Potassium

1.04%35.4mg

127 mgvs35.4 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

1.3%0.71μg

Selenium

13%7.24μg

0.71 μgvs7.24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.012%0.17mg

Sodium

0.037%0.55mg

0.17 mgvs0.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

4.9%0.54mg

Zinc

4%0.44mg

0.54 mgvs0.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.021%0.76g

Water

0.096%3.54g

0.76 gvs3.54 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 calories of Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 1.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 320.5 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.7 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.2 times more Vitamin B9 than Almonds.
Both Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 7 times more Calcium, 3.4 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.2 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Iron and 10.2 times more Selenium than Almonds.

Comparison of macro-nutrients per 100 calories:

Almonds have 22.6 times more Fat, 12.6 times more Saturated Fat, 11.6 times more Omega 6, 2.5 times more Sugars and 3.3 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.4 times more Carbohydrate than Almonds.
Both Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 100 kcal.
Both Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: